Berry Muffins

These muffins can be a great breakfast option or used in a child's snack box at school.  



  • 4 medium eggs
  • 3 tablespoons of a sugar substitute called erythritol
  • 3 tablespoons of homemade apple sauce
  • 2 tablespoons of coconut oil or butter
  • 55g coconut flour
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger (optional)
  • 35g chia seeds
  • 200g of berries


  • Preheat oven to 180°C.  Use a hand blender (or other food mixer) to mix the eggs, erythritol, apple sauce and oil. 
  • Add the coconut flour, baking soda, vanilla, cinnamon, and ginger (if including ginger). Blend well. Mix in chia seeds using a rubber spatula. The mixture will be a bit thick, but if it seems very dry, add a little yoghurt.

  • Get a muffin tray (I use silicon trays as it is much easier to take the muffin out after cooking) and put a sprinkling of berries in the base of each muffin compartment (only a few berries are needed otherwise the base of the muffin might get too soggy). Gently spoon the cake batter and cover the berries evenly.
  • Bake for 20-25 minutes, until the middle of the muffin springs back when pressed.
  • Remove muffins from oven and allow to cool slightly. Turn out onto cooling rack and allow the bottom to dry a little. The bottoms may be a bit soggy but once they are cooled down, you can store them in the fridge and they will firm up.

What is erythritol?

Erythritol is sugar alcohol which you find naturally in certain foods (such as pears), although it contains no alcohol! It has zero calories and has no effect on your blood glucose so doesn't cause the hormone havoc other sugars and fruits can. I don't recommend using it on a regular basis as you should still try and wean yourself of sweet things as much as possible, but it is a good substitute for the occasional sweet thing (you can buy here);